Monday April 6
3 rounds as warm up:
5 alternating squats w/single arm reach overhead
12 banded pass throughs or :30/side pec stretch on wall
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Every :90 for 5 sets:
1st: 10 goblet squats, 2020 tempo (2 seconds on the way down, 2 seconds on the way up)
2nd: :45 plank, feet elevated if possible
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AMRAP in 10:00
10 air squats
9 R arm DB/KB snatches
10 push ups
9 L arm DB/KB snatches
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2-3 rounds not for time:
12 curls (barbell, KB, DB, or use anything you can find)
Strength piece- Use whatever equipment you have for the goblet squats- dumbbell, KB, wall ball, bumper plate. If no equipment, do air squats.
Workout- Use KB, DB, or very light barbell for snatches. If you don’t have any equipment, choose something you can safely move from ground to overhead (can of soup, water jug, etc)
Tuesday April 7
2 rounds as warm up:
:30 jumping jacks
:30 rest
:30 hollow rocks
:30 rest
:30 mountain climbers
:30 rest
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Every :60 for 15:00
1st: :30 double unders/single unders/jumping jacks
2nd: 5 romanian deadlifts, 31x1 tempo (3 seconds down, 1 second at the bottom, 1 second at the top) does not need to touch the ground, should hover right at mid-shin or a little lower
3rd: :30 handstand hold against wall or :15/side plank
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3 sets for total reps:
:60 burpees
:60 sit ups
:60 toes to bar/knee raises
:60 rest
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10:00-20:00 cool down walk or mobility of choice
EMOM- use whatever equipment you have for the deadlifts (barbell, KB, or DBs) if no equipment, do good mornings at the same tempo
Workout- if you do not have access to a rig for toes to bar, do leg raises laying on the ground
Wednesday April 8
3 rounds as warm up:
10 alternating side lunges
10 hand-release push ups
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5 sets:
12 alternating DB/KB/Barbell front rack reverse lunges
:60 rest
6/side 1-arm DB/KB shoulder press or 6 barbell strict press
:60 rest
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For time:
30-20-10
Thrusters or wall balls
400m run after each set
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2-3 sets NFT:
20 shoulder taps, either in plank or in wall walk position
16 russian twists w/WB, KB, DB, bumper plate, or whatever light object you can find
Strength piece- Use whatever equipment you have for the alternating reverse lunges. Try to use that same weight for the strict press. If no equipment, do unweighted lunges and 12 hand-release push ups
Workout- Use whatever equipment you have for thrusters. If you only own one DB or KB, do 15 thrusters per side, then 10 per side, then 5 per side. If you have a wall ball, do wall balls. If you don’t have equipment, do air squats.
For the run- if you are unable to run, perform 20 burpees instead
Thursday April 9
3 rounds as warm up:
:30 high knees
12 alternating toe touches from plank position
:30 plank march
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Every :60 for 12:00
1st: 5-7 light touch and go power cleans/dumbbell cleans/russian KB swings (if no equipment, do 5-7 tuck jumps)
2nd: :30 supine plank or table hold
3rd: 12-15 light banded pull aparts or 12-15 scap push ups if no band
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15:00 @steady pace:
10/side 1-arm DB or KB rows or 10 bent over barbell rows (If no equipment, use light object)
200m run or 250m row (or 10 burpees if no running)
12 V-ups
1/side light turkish get up w/DB, KB, or light object
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NFT:
Accumulate :60/side star plank
Friday April 10
3 rounds as warm up:
:30 air squats
:30 superman hold
50 single unders or 50 jumping jacks
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Every 2:00 for 6 sets:
5 1&¼ goblet squats or front squats w/barbell (if no equipment just do air squats)
:20-:30 hollow hold
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8 sets:
:20 jumping squats
:10 rest
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8 sets:
:20 sit ups
:10 rest
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10:00-20:00 easy walk cool down or mobility
Saturday April 11th
A) 2 rounds as warm up:
:30 jumping jacks
:30 Samson Stretch
:30 hollow rocks
:30 Glute Bridges
:30 mountain climbers
:30 Downward Dog
B) 7 Rounds Work to Rest Ratio = 1:1
10 Russian Kettlebell Swing #34k
10 Box Jumps #24
200 M Run
10 Burpees
10 Wall Balls #30
Notes: Use whatever you have to swing for the Kettlebell Swing (KB, Db, Bookbag with water bottles in it, Take a 25 lb steel plate and put a hand towel through the center 2” hole.) For the Wall Balls you can do thrusters with an empty bar or use dbs. If you only have plate weight you can load a steel 25 lb plate in the from rack and do thrusters. If no weight, do jump squats.
C) Bicep and Tricep
100 Reps of Bicep Curls
100 Reps of Dips or elbow extension with a band.